Essential Fitness 21 Day Challenge – Day 12

tabata Tabata Interval day today 🙂  In a nut shell Tabata  is 20 seconds of hard training followed by 10 seconds of rest repeated 8 times. Hence the alternative name of the 4 minute workout (8 x 20 seconds effort + 8 x 10 second rest = 4 minutes).

Don’t forget to warm up beforehand and cool down properly afterwards.

Here is goes.


  • Burpees (modified if required)
  • High Knees
  • Squats
  • Push ups

Do the first exercise for 20 second, have 10 seconds rest and move onto the next exercise and so on.  You will complete these exercises twice through.  If you want to complete again another 2 or 3 times.


Do this bonus workout after you have completed the Tabata Intervals.

Planks x 45 seconds
Side Planks x 25 sec. each side
Repeat twice


Dinner Recipe:

Chickpea and Mushroom Curry

1 large onion, chopped
1 tsp Vegetable oil
2 cloves garlic, crushed
2 large tomatoes, chopped
1 tsp Salt
1 tsp turmeric powder
1 tsp garam masala
Chilli powder or finely sliced red chilli to taste
1 tin / 400g chickpeas, drained
1lb 2oz / 500g mushrooms, sliced
2 tbsp water
2-3 tbsp coriander leaves, chopped


Fry onion in vegetable oil until soft.

Add garlic and chopped tomato. After 2-3 minutes stir in a pinch of salt and the spices. Add sliced chilli, chickpeas, mushrooms and water. Simmer with the lid on until mushrooms are soft.

Mix half the chopped coriander leaves into the dish and sprinkle the rest on top before serving.

Season to taste.

If you prefer more sauce add some tomato puree with a little vegetable stock and adjust the seasoning.


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